Target Heart Rate Calculator

Enter your age (and your resting heart rate if you know it) to see your estimated maximum heart rate, five training zones and the moderate and vigorous ranges used by health authorities.

Age

years

Resting heart rate (optional)

bpm

Measure after waking, before getting up. Typical: 60 to 100.

Maximum heart rate formula:

Estimated maximum heart rate

180 bpm

Zones are percentages of your maximum. Add a resting heart rate for more personal zones.

Moderate intensity (64% to 76% of max): 115 to 137 bpm
Vigorous intensity (77% to 93% of max): 139 to 167 bpm

Zone 1: Very light90 to 108 bpm
50% to 60%: Warm-up, cool-down and easy recovery
Zone 2: Light108 to 126 bpm
60% to 70%: Easy endurance, you can talk in full sentences
Zone 3: Moderate126 to 144 bpm
70% to 80%: Steady aerobic exercise, builds fitness
Zone 4: Hard144 to 162 bpm
80% to 90%: Fast, hard effort, you can say only a few words
Zone 5: Maximum162 to 180 bpm
90% to 100%: All-out effort for short bursts

These formulas give a good general guide. Medicines such as beta blockers, heart conditions, heat and caffeine can change heart rate, so ask a doctor what is right for you, and stop and get help if you feel chest pain, dizziness or severe breathlessness.

Maximum heart rate

Your maximum heart rate is the fastest your heart can beat during all-out effort. The old rule of thumb is 220 minus your age. A 2001 study of thousands of adults produced a more accurate formula, 208 minus 0.7 times your age, which gives higher values for older adults. Both are population averages, so your own maximum can differ by 10 beats a minute or more.

Estimated maximum heart rate by age

Age	208 − 0.7 × age	220 − age
20	194	200
30	187	190
40	180	180
50	173	170
60	166	160
70	159	150

The five zones

Zone 1 (50% to 60%): very light, for warming up and recovery.
Zone 2 (60% to 70%): light, easy endurance where you can hold a conversation.
Zone 3 (70% to 80%): moderate, steady aerobic exercise that builds fitness.
Zone 4 (80% to 90%): hard, you can say only a few words at a time.
Zone 5 (90% to 100%): maximum effort for short bursts.

Moderate and vigorous exercise

The US CDC describes moderate-intensity activity as 64% to 76% of your maximum heart rate and vigorous activity as 77% to 93%. Health guidelines suggest adults get at least 150 minutes of moderate activity, or 75 minutes of vigorous activity, each week.

The Karvonen method

If you know your resting heart rate, the calculator can use your heart rate reserve (maximum minus resting). Each target is your resting rate plus a percentage of that reserve. It makes zones more personal, because a very fit person with a low resting rate has a wider range to train in.

Safety

Heart conditions, high blood pressure and medicines such as beta blockers change heart rate. Ask your doctor what is safe for you.
Heat, dehydration, caffeine, illness and lack of sleep raise heart rate for the same effort.
Stop and seek help if you feel chest pain, dizziness, severe breathlessness or an irregular heartbeat.

How to use the Target Heart Rate Calculator tool

Type your age.
Optionally type your resting heart rate for zones based on your heart rate reserve.
Choose the maximum heart rate formula you prefer.
Read your maximum heart rate, the moderate and vigorous ranges and the five zones in beats per minute.

Frequently asked questions

How do I calculate my maximum heart rate?

The best known rule is 220 minus your age. A more recent formula, 208 minus 0.7 times your age, was based on a large study and tends to fit adults over 40 better. Both are averages, so your real maximum can be 10 or more beats different.

What is a good target heart rate for exercise?

The CDC describes moderate-intensity exercise as 64% to 76% of your maximum heart rate and vigorous exercise as 77% to 93%. Adults are advised to get at least 150 minutes of moderate activity a week.

What is the Karvonen method?

It uses your heart rate reserve, which is your maximum minus your resting heart rate. Each target is your resting rate plus a percentage of that reserve, which makes zones more personal, especially for very fit or less fit people.

How do I find my resting heart rate?

Measure your pulse for a full minute when you wake up, before getting out of bed or having caffeine. Most adults have a resting rate between 60 and 100 beats per minute, and fit people often have a lower one.

Are these zones safe for me?

They are general guides. Heart conditions, blood pressure and some medicines, such as beta blockers, change heart rate. Check with a doctor before starting vigorous exercise, and stop if you feel chest pain, dizziness or severe breathlessness.